Summer is here, and so is the heat! But, for kids in India, summer means fun time due to long summer holidays. Most of them will be playing outside, going on family vacations, and going crazy over ice cream and cold beverages. But with all the good things, summer also brings extreme heat, sweat, and the risk of dehydration. This can lead to low energy, mood swings, and frequent tummy troubles for growing children.

This is why keeping your kids cool, hydrated, and healthy becomes a top priority. One of the easiest and tastiest ways to do this is by giving them seasonal summer fruits that are packed with water, fibre, natural sugars, vitamins, and other nutrients, making them healthy and tasty snack options to beat the heat.

From juicy watermelon and sweet mango to hydrating grapes, summer offers a colourful variety of fruits that not only keep your kids cool but also support their immunity, digestion, and overall health.

In this blog, we have handpicked the top 10 best summer fruits for kids, along with their benefits and fun ways to include them in daily meals. Let’s dive into this fruity list that’s healthy, hydrating, and 100% kids-approved.

Why You Should Include Seasonal Fruits in Your Child’s Daily Diet?

Seasonal fruits are nature’s perfect way to keep your child healthy, especially in summer. Power-packed with nutrients, they help kids to stay active and happy even during scorching heat and offer several health benefits. Here’s why you should include at least two or more seasonal fruits in your child’s diet:

  • Keep kids hydrated on hot days
  • Boost immunity thanks to the natural vitamins and antioxidants
  • Support digestion owing to the natural fibre present in most summer fruits
  • Provide energy through healthy, natural sugars, keeping them active without the sugar rush that comes from processed sugar and sugar-laden snacks
  • Promote skin and hair health, and prevent damage due to long exposure to the sun

Fruits are also easy to pack, fun to eat, and taste better when in season. Adding fresh fruits to your child’s daily meals is a simple step towards better health and happy smiles.

10 Fruits for Kids in Summer

Here are ten of the healthiest, tastiest, and most refreshing fruits you can add to your child’s summer diet:

  1. Watermelon

Watermelon is made up of over 90% water, making it one of the best fruits to keep your child hydrated during hot days. It also contains lycopene, which protects against sun damage and supports heart health. It’s a super refreshing and tasty fruit snack that even picky eaters enjoy.

Tip: Serve it cold, cut into cubes or fun shapes. And, if your kids love chat masala, just sprinkle a little on top to enhance the taste.

  1. Mango

Known as the “king of fruits,” mangoes are loved by all, adults and kids alike. Mangoes are not just delicious but are also full of vitamin A, vitamin C, and antioxidants. These nutrients help improve your child’s eyesight, build immunity, and support digestion. Kids, as it is, love them for their juicy, sweet taste. But there are many other ways that you can give them to the little ones.

Tip: Blend them in a nutrient-packed smoothie to enhance the nutrition level or you can make a puree and freeze them in popsicle moulds for a natural, tasty and fun treat.

  1. Grapes

Grapes are sweet, juicy, and easy to eat— all you’ve got to do is wash them and just eat. They contain antioxidants and natural sugars that give kids quick energy without the high and crash that kids get from eating processed sugar. Additionally, grapes are also high in fibre, which supports digestion, making them ideal for playtime or as travel snacks.

Tip: Make fun fruit skewers with grapes, melon, and berries, and add some cheese cubes for a tasty, colourful, and filling snack.

  1. Jamun (Black Plum)

Jamun is a dark purple fruit with a sweet and slightly tangy flavour. It’s known for its cooling effect on the body, making it perfect for hot summers. Jamun is also good for digestion and helps control blood sugar levels.

Tip: De-seed jamun and blend them into a puree and add honey or date powder to it. Set them in a popsicle mould for a delicious cold treat on a hot summer day. You can also make a jamun jam and spread it on bread for breakfast. 

  1. Pineapple

Pineapple is a tropical fruit that is rich in vitamin C and bromelain, an enzyme that aids digestion. It also helps reduce inflammation and can beat the heat.

Tip: Serve it fresh, add it to the fruit salads, or blend it into a juice to keep your child cool and healthy.

  1. Banana

Bananas are available all year round and are a rich source of potassium and vitamin B6, which help with muscle strength and energy levels. They are soft, easy to digest, and perfect for breakfast or a school snack. Bananas are also great for preventing constipation during summer travel and are an ideal on-the-go snack for toddlers.

Tip: Add them to a smoothie for a nutrient-packed breakfast. For an evening snack, bake a fresh banana bread using natural sugar alternatives and whole wheat flour.

  1. Lychee

Lychee is a small, round fruit with a rough red skin and juicy white flesh inside. It tastes very sweet and refreshing. It is rich in vitamin C and antioxidants, which help boost immunity and protect the body from infections during summer.

Tip: Peel, de-seed and freeze them for a cold snack or just blend them up in a juicer for a refreshing lychee juice.

  1. Peach

Peaches are soft, juicy, and full of vitamins A and C. They help with skin health, immunity, and digestion. Since they are gentle on the stomach, they can be great for toddlers, too.

Tip: Serve them fresh, chop them and add to cereal, or blend them in smoothies.

  1. Sapota (Chikoo)

Sapota, also popular as chikoo in Indian households, has a sweet, caramel-like taste and soft texture. It provides quick energy and is high in fibre, which aids digestion. This fruit is easy to eat and loved by children as a natural sweet snack.

Tip: Blend sapota with milk and a pinch of cardamom for a tasty and nutritious shake that even picky eaters will love!

  1. Muskmelon (Cantaloupe)

Muskmelon is light, cooling, and full of vitamin A, which helps with vision and skin health. It has a mild sweetness that most kids like and a soft texture that’s easy to chew. It’s perfect for mid-morning or evening snacks.

Tip: Blend muskmelon with some mint, natural sugar alternative (date or jaggery powder), and ice cubes with some water for a refreshing summer muskmelon mint juice. 

Creative Ways to Add Fruits to Your Child’s Diet

Sometimes, kids, especially those who are fussy eaters, do not want to eat fruits as they are. But with a little creativity, you can make them fun and irresistible for them. Here are some simple and playful ideas you’ve got to try:

  • Smoothies: Blend a mix of seasonal fruits like mango, banana, or strawberries with milk or yoghurt. It’s a tasty, cooling drink and a sneaky way to add nutrition. Add a little honey or dry fruits for extra nutrition and a sweeter taste.
  • Fruit Popsicles: Puree fruits like watermelon, mango, or lychee and pour into popsicle moulds. Freeze overnight for a naturally sweet, no-sugar treat that feels like dessert.
  • Fruit Salads: Chop a mix of colourful fruits and toss them with a dash of lemon juice or honey and some chat masala for an extra punch. You may also add a few mint leaves for a fresh twist. To make it more fun and appealing, let your child DIY their fruit bowl!
  • Fun Shapes & Skewers: Presentation really matters to make food more appealing to kids. Use cookie cutters to shape fruits into stars, hearts, or animals. Or thread fruit pieces onto skewers with some cheese cubes for a bright, cheerful snack that looks like a rainbow.
  • Serve them with Dips: Serve fruit slices with small bowls of yoghurt, peanut butter, or even a little chocolate sauce. Kids love dipping and they will finish off the whole bowl without even realising it!

Incorporating these simple ideas not only makes fruits more appealing but also turns snack time into fun time. Try them today!

Some Tips for Parents on Adding These Summer Fruits to Kid’s Diet 

Here are a few things that parents should keep in mind:

  • Wash all fruits well before serving.
  • Cut fruits into small pieces for younger children to avoid the risk of choking.
  • Try introducing one new fruit at a time, especially when starting solids for your little one.
  • Let your child help choose or prepare the fruits, as they are more likely to eat what they help make.
  • Use locally available, seasonal fruits for the best taste and price.

Fruits are a natural, tasty, and healthy way to beat the summer heat. By choosing the best summer fruits for kids, you can make sure that they stay happy, healthy, and full of energy during their playtime and school breaks. And with a little creativity, like smoothies, popsicles, or fun fruit shapes, you can make fruits into something that your kids actually look forward to.

So, next time your child wants a snack, skip the chips or sweets and hand them a colourful bowl of fruit!

Frequently Asked Questions

Q. Which fruit is best for kids in summer?

Ans. Watermelon, mango, grapes, peach, banana and muskmelon are some of the best fruits for kids in summer. They are high in water content, natural sugars, and essential vitamins that help keep children hydrated, energized, and healthy in the heat.

Q. Should kids eat fruit every day?

Ans. Yes, kids should eat at least 1 to 2 servings of fruit every day. Fruits are packed with vitamins, minerals, fibre, and natural sugars that support growth, digestion, and immunity.

Q. How to pack fruit for school?

Ans. Wash and cut fruits into bite-sized pieces and pack them in a leak-proof, airtight container. You can also use skewers or small forks to make it fun. Avoid fruits that spoil quickly or turn brown like apples, unless you add a few drops of lemon juice.

Q. How do you serve fruit for kids?

Ans. Serve fruits in fun shapes, mix them into smoothies or yoghurt, make fruit skewers, or freeze them as popsicles. You can also offer small bowls of fruit with dips like peanut butter or yoghurt to make them more exciting and tasty.

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